6 Cruciferous Vegetables Health Benefits and Who Should Avoid Them

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

6 Amazing Benefits of Cruciferous Vegetables (& Who Should Avoid Them)

Cruciferous veggies, like broccoli and kale, are some of the most nutrient-dense foods on the planet. Here’s how piling them onto your plate every day can help you lose weight and even fight cancer.

It’s no secret that eating your broccoli can help fight disease and lower your blood sugar, but did you know that eating too many cruciferous veggies could have serious side effects?

Before we dive into the benefits and side effects of these proclaimed “superfoods”, let’s answer one question first – what exactly are cruciferous vegetables?

What Are Cruciferous Vegetables?

Cruciferous veggies are members of the Brassicaceae family of plants – more commonly known as the cabbage family. Aside from cabbage, the most common varieties include:

• Arugula
• Bok choy
• Broccoli
• Brussels sprouts
• Cauliflower
• Collard greens
• Kale
• Kohlrabi
• Maca
• Radish
• Rutabaga
• Turnip
• Watercress

While the nutrition of each varies, you can bet most of these veggies contain high amounts of vitamins A, C, K, and fiber. However, one compound, in particular, steals the show when speaking of these particular veggies – sulforaphane.

Sulforaphane is a phytochemical abundantly found in cruciferous vegetables and can help neutralize inflammation-causing free radicals in the body.

Here are six more reasons why you should eat cruciferous veggies every day.

6 Benefits of Cruciferous Vegetables

1. Fights Cancer

Cruciferous vegetables are jam-packed with antioxidants. These are key in fighting off free radicals, which can lead to harmful effects, like cancer.

A number of studies prove that eating cruciferous veggies can help prevent cancer. One large review shows that a higher consumption of cruciferous vegetables, especially cabbage and cauliflower, is associated with lower instances of cancers.

2. Calms Inflammation

Chronic inflammation is the root cause of most diseases. Fortunately, eating cruciferous veggies can help fight that dangerous inflammation.

One study looking at 1,000 female participants, found that a diet abundant in the consumption of cruciferous veggies reduces inflammation markers up to 25 percent.

3. Improves Heart Health

Heart disease is one of the top health concerns in the country today. Fortunately, eating your (cruciferous) veggies can help.

Studies show that increased consumption of fruits and veggies, particularly the cruciferous variety, help lower blood pressure and decreases the risk of cardiovascular disease.

4. Helps Regulate Blood Sugar

Cruciferous vegetables are full of fiber. In fact, just one serving of most of these veggies can provide you with your total fiber needs for the day.

What does this have to do with blood sugar? Fiber works to slow the absorption of sugar in the body, in turn improving your blood glucose levels.

5. Promotes Healthy Weight Loss

Cruciferous veggies are low in calories and, as mentioned above, chock full of fiber. This means that after eating them, you’ll feel fuller for longer.

You’ll probably also see the weight on the scale go down as you eat more cruciferous veggies because you’ll be less tempted to snack in between meals.

6. Regulates Hormones

One of the main compounds found in cruciferous vegetables, Indole-3-Carbinol, helps regulate estrogen activity.

Estrogen is a hormone responsible for regulating the reproductive system. However, too much estrogen can disrupt the natural balance of hormones and cause bloating, headaches, and an irregular menstrual cycle. By eating more cruciferous veggies, you can reduce your estrogen, helping to balance out your hormone levels.

Side Effects of Cruciferous Vegetables

While you might be tempted to call cruciferous veggies a cure-all, don’t get too ahead of yourself.

First, beware the veggie platter at parties – you don’t want to eat your broccoli or cauliflower raw! When uncooked, cruciferous vegetables release potentially dangerous goitrogens or compounds that manipulate the thyroid. Goitrogens make it harder for the thyroid to produce the hormones your body needs for proper function.

This is especially important for individuals with a thyroid disorder. If you already have an over- or under-functioning thyroid gland, the addition of too many cruciferous veggies in your diet – raw or otherwise – could increase the severity of the issues you’re currently experiencing.

You may also feel bloated and gassy after eating cruciferous veggies. That’s because eating high amounts of these veggies can lead to fermentation in the large intestine. To combat this risk, drink more water when eating them, and avoid eating them too quickly to make it easier on the digestive system.

How to Prepare Cruciferous Vegetables

While we don’t recommend snacking on raw cruciferous veggies, there are plenty of ways to cook them. Some of our favorite ways include:

• Steaming: This is arguably the best way to prep your veggies! Cut them into bite-sized pieces, place in a steamer basket over an inch of boiling water, cover, and steam for five to 10 minutes, or until tender.

• Sautéing: In a large skillet, heat olive oil over medium-high heat. Add the vegetables, season to taste, and stir. Cook for about eight to 10 minutes.

• Boiling: Bring a large pot of water to a boil. Carefully add trimmed veggies to the water. Let the water come to a boil again, then reduce the heat. Boil five to 10 minutes or until tender, then drain, season and serve.

• Roasting: Preheat the oven to 350°F. Toss chopped vegetables in olive oil, spread them evenly on a baking sheet and sprinkle with seasoning. Roast for about 35-45 minutes or until the vegetables are beginning to brown.

Watch this video to take advantage of cruciferous vegetables health benefits –How To Prepare and Cook Cruciferous Vegetables

Written by Stephanie Lodge

Author Bio:

Steph is a writer, recipe developer, weightlifter and nutritional consultant with a passion for health and wellness. She is the founder of The Athlete’s Kitchen, a website dedicated to providing its audience with articles, recipes and the latest nutritional information on their favorite foods.

Kelsey Alea, is a certified nutritional therapist at PaleoHacks. She is the author of the Keto Slow Cooker Cookbook. The cookbook features 80 mouth-watering Keto slow cooker recipes for breakfast, lunch, dinner and dessert. It is a perfect cookbook for those who want to indulge, save time in the kitchen, and stay in ketosis.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

12 Best Low Carb Vegetables and 6 Veggie Recipes

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The 12 Best Low Carb Vegetables and Their Benefits

If you’re going keto or simply want to cut back on carbs, look to this easy guide for the best low-carb veggies for your diet.

You know the basics of your keto diet: high fat, moderate protein, very little carbs. It seems simple, but when you’re on the keto diet, not all veggies are created equal. In fact, they can vary quite a bit when it comes to carb content, making only some veggies truly ideal for a keto diet.

Below, we rank the top low-carb vegetables to show you which will give you the best bang for your nutrition buck.

Vegetables on the Keto Diet: Which Are the Best?

As a general rule, the veggies that have the lowest carbs are most often the ones that grow above ground, like leafy greens. In fact, “green” usually signals a lower-carb veggie.

Conversely, colorful root veggies often have more carbs and sugars, and should only be eaten in moderation on a keto diet. These include carrots, sweet potatoes, beets, rutabaga, and parsnips.

Low-Carb Vegetables, Ranked

This list ranks the lowest-carb veggies by nutrient density. We also provide each veggie’s net carbs or the carbs that are actually absorbed into your bloodstream and processed by your body. Net carbs are found by taking the total carb count and subtracting the amount of fiber, as fibrous carbs are indigestible.

(Note: The net carb counts are for a 100g serving or 3 ½ ounces.)

1. Spinach

Carbs: 1g

Spinach is so low in carbs that you can add it to just about anything on a keto diet. It’s rich in antioxidant vitamins A and C, which help fight free radical damage and signs of aging. It also contains ample amounts of vitamin K and minerals like magnesium and manganese.

2. Celery

Carbs: 1g

If you’re craving a crunchy snack, chop up a stalk of celery and get your favorite dips ready. With virtually zero-carbs, celery is a great source of trace minerals like potassium, as well as vitamin K. Try dipping it in homemade guacamole or almond butter sauce.

3. Avocado

Carbs: 2g

While technically a fruit, avocado is an extremely nutritious, low-carb addition to your keto veggie arsenal. It’s loaded with healthy fats, vitamin C, vitamin E, and potassium, and can double as a dip for other veggies when you purée it into a sauce or spicy guacamole.

4. Mushrooms

Carbs: 2-3g

Most mushroom varieties are very low carb and contain lots of B vitamins, as well as minerals like potassium and copper. Plus, they add a rich, savory texture to stir-fries, omelets, and any veggie-forward dishes. When looking for the best varieties, choose white or cremini mushrooms – they’re typically inexpensive and contain the fewest carb counts.

5. Asparagus

Carbs: 2-3g

Rich in vitamin C, vitamin A, and folate, as well as many minerals like calcium and copper, asparagus is a green veggie that delivers taste and nutrition. It’s also the perfect base for creamy sauces made with coconut milk and nut butters, or even tossed on the grill with olive oil.

6. Cauliflower

Carbs: 2-3g

It’s pretty amazing that hunger-busting cauliflower ranks so low on the carb scale. Plus, this veggie is anti-inflammatory and rich in vitamins like C and K. One of the great things about cauliflower is its versatility – try pulsing it into “rice” in your food processor, purée it into a creamy soup.

7. Zucchini

Carbs: 3g

If you’re looking for a versatile veggie that can be grilled, roasted, or even cubed, added to stir-fries, or spiralized into “noodles”, zucchini is your new low-carb friend. It contains a decent amount of vitamin A and trace minerals like manganese.

8. Green Cabbage

Carbs: 4g

Cabbage is another veggie that you can enjoy without indulging in too many carbs. It also contains good amounts of vitamins C and A. Whip up coleslaw with a creamy dressing, or even a thick cabbage soup loaded with other low-carb veggies.

9. Broccoli

Carbs: 4g

Broccoli is an extremely nutrient-dense low-carb veggie option. It’s packed with vitamin C, A, K, folate, and manganese, and is delicious steamed with a dash of olive oil, or roasted in the oven.

10. Brussels Sprouts

Carbs: 4g

Brussels sprouts make the ultimate roasted veggie side dish. They also work fantastically shredded in salads, and are rich in vitamin C and potassium. Like cabbage, they also contain high amounts of sulfur compounds, which can be beneficial to joint health and help synthesize glutathione, an antioxidant that helps fight aging.

11. Bell Peppers

Carbs: 5-6g

Stir-fries with red and green bell peppers are still on the menu during a keto diet. Not only are bell peppers a fantastic way to add flavor to several dishes, but they’re also very high in vitamin A and C. Experiment with sauteing them or even eating them sliced and raw with one of our “dip” options below.

12. Kale

Carbs: 8g

Kale is one of the most nutrient-dense leafy greens you can eat. It is higher in carbs, but as long as you’re combining it with other lower-carb veggies and greens like spinach, it’s a great compliment to salads and stews. Kale is extremely rich in vitamin A and C, as well as decent amounts of calcium, potassium, and copper.

How to Make Low-Carb Veggies Extra Tasty?

We know: Eating plain greens and green vegetables can get boring after a while. The trick to really upping their taste game is to focus on combining them with healthy fats like avocado or coconut oil to make your own healthy sauces and dips. Check out some of the recipes below for inspiration.

6 Veggie Recipes to Try

Raw Zucchini Rolls with Paleo Pesto

Recipe by: Jennafer Ashley

Stuffed with the raw, fresh veggies, these light zucchini roll-ups get a herby kick from the rich basil pesto.

Tools

• Vegetable peeler or mandolin
• Basting brush
• Toothpicks

Ingredients

• 1 large zucchini
• 1/3 cup bell pepper julienned
• 1/2 cup carrots, sliced into matchsticks
• 2 radishes, sliced into matchsticks
• 8-10 basil leaves
• 1/4 cup paleo pesto

Instructions

1. Using a vegetable peeler, thinly peel zucchini into 8-10 long, wide ribbons.

• Lay the zucchini ribbons flat on the work surface and lightly brush with pesto using a basting brush. Add the bell pepper, carrots, radish slices and a basil leaf, leaving 1-2 inches of zucchini at the end.

• Gently but firmly roll the zucchini into pinwheels and secure with a toothpick. Serve immediately or refrigerate. Drizzle extra pesto over the roll-ups before serving.

Spicy Sesame Almond Zucchini Noodles

Recipe by: Jennafer Ashley

Salad Ingredients

• 2 medium zucchini (ends cut off)
• 1/2 cup cabbage (shredded)
• 1/2 cup carrots (shredded)
• 1 handful cilantro (chopped)

Dressing Ingredients

• 1/2 cup creamy almond butter (at room temperature)
• 1/3 cup toasted sesame oil
• 1 T blackstrap molasses
• 2 T lime juice
• 1 t ginger (grated)
• 1/2 t chili flakes

Instructions

1. Using the 3mm blade of spiralizer, slice zucchini into a large bowl. Add cabbage and carrots. Set aside.

• Combine ingredients for dressing. Stir until smooth and thick.

• Pour dressing over zucchini. Stir to coat. Garnish with cilantro. Refrigerate until ready to serve.

Nacho ‘Cheese’ Kale Chips Recipe

Recipe by the Real Food Dietitians

Tools

• Food processor or blender
• Baking sheet
• Mixing bowl

Ingredients

• 1 large bunch of kale
• 2 cups raw cashews, soaked overnight
• 2⁄3 cup jarred roasted peppers (+ 2­ to 3 T of the juice)
• 1⁄3 cup nutritional yeast
• 3 T olive oil
• 1 lemon, juiced
• 1⁄2 t garlic powder
• 1⁄2 t chili powder
• 1⁄4 t sea salt
• 1⁄4 t black pepper

Instructions

1. Preheat oven to 200ºF.

• Wash the kale and pat dry. Remove the stems by tearing kale off into large, palm-sized leaves and place in a large bowl. Discard the stems (or add them to smoothies for later).

• In a food processor or high­-powered blender make the cheese sauce by processing the remaining ingredients (not the kale) together until smooth. This may take a few minutes and you may need to scrape the sides of your food processor or blender during this step. Sauce will be slightly thick.

• Add the sauce to the bowl of kale leaves and massage kale and sauce together until leaves are evenly coated.

• Single layer the kale leaves on two large baking sheets. Bake for 1 hour. Flip and bake for another 30 to ­40 minutes or until dry and crispy.

• Cool and store in an airtight container.

Sauteed Spinach with Bacon and Garlic

Recipe by Felicia Lim

Tools

• Large skillet
• Tongs

Ingredients

• 2 t olive oil
• 4 bacon slices
• 1 cup diced yellow onions
• 1 T minced garlic
• ⅛ t salt
• ⅛ t pepper
• 4 cups baby spinach
• Lemon wedges to serve

Instructions

1. Cook the sliced bacon in a skillet over medium heat, until bacon is crispy on both sides. Set aside and cut into small pieces.

• Heat up the oil in the same skillet, saute the diced onions and minced garlic until onions are tender and the garlic is fragrant, about 2 minutes. Season with salt and pepper.

• Turn the heat to low. Add the spinach and toss with tongs to mix everything together. Cook until just wilted, about 2 minutes. Serve immediately topped with lemon wedges.

Crispy Garlic Brussels Sprouts

Recipe by Felicia Lim

Tools

• Large skillet
• Rimmed baking dish

Ingredients

• 1 lb Brussels sprouts
• 6 T olive oil
• 6 garlic cloves, minced
• 2 T balsamic vinegar
• 1 T dried garlic and parsley mixture
• Salt to taste

Instructions

1. Preheat the oven to 400°F.

• Wash the Brussels sprouts before trimming the bottoms, then cut into halves from top to bottom.

• Heat the olive oil in a large skillet over medium-high heat, and place the sprouts cut-side down in a single layer.

• Sear the sprouts without moving them for at least 10 minutes, until the bottoms are brown.

• Transfer the sprouts to a rimmed baking dish and sprinkle with minced garlic. Roast for 10 to 15 minutes, until all the sprouts are tender and the garlic is fragrant and brown, tossing the sprouts every five minutes or so.

• Remove from the oven and mix in the dried garlic and parsley mixture, the balsamic vinegar and salt to taste. Serve hot.

The Best Creamy Paleo Coleslaw

Recipe by Jennafer Ashley

Tool

• Large mixing bowl

Salad Ingredients

• 4 cups shredded green cabbage
• 1 cup shredded purple cabbage
• 1 cup shredded carrot

Dressing Ingredients

• 1/2 cup Paleo mayonnaise
• 2 T apple cider vinegar
• 1 T honey
• 1 T Dijon mustard
• 1/4 t sea salt
• 1/8 t black pepper

Instruction for Salad

Combine shredded cabbage and carrot in a large mixing bowl.

Instruction for Dressing

In a separate bowl, combine ingredients for dressing. Stir well to combine. Pour over shredded vegetables and stir well to coat. Refrigerate for one hour before serving.

Watch this video to get some more best low carb vegetables recipes – 7 Low Carb Veggie Dinners

The Bottom Line

The general rule of thumb on a low-carb keto diet is to stick to green veggies. Of course, this doesn’t mean you can’t occasionally indulge in carrots or other slightly starchier veggies – just be sure to fill the bulk of your veggie sides with the higher ranked veggies on this list.

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

Kelsey Alea, is a certified nutritional therapist at PaleoHacks. She is the author of the Keto Slow Cooker Cookbook. The cookbook features 80 mouth-watering Keto slow cooker recipes for breakfast, lunch, dinner and dessert. It is a perfect cookbook for those who want to indulge, save time in the kitchen, and stay in ketosis.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

What are the Healthier and Paleo-Friendly Mashed Potato Alternatives?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

13 Healthier, Paleo Alternatives to Mashed Potatoes

Skip the russets this year and mash up turnips, plantains and sweet potatoes instead with these 13 ideas for mashed potato alternatives.

Everyone loves a heaping mound of buttery mashed potatoes at the holiday table. Unfortunately, since white potatoes belong to the nightshade family, nightshades can be a constant source of irritation to your body – especially if you suffer from autoimmune disease.

Luckily for us, potatoes are only one of many root vegetables, and not even the tastiest! From cauliflower to sweet potatoes, there’s plenty of nourishing veggies for you to boil up and get to mashing.

Even if your guests are not following a Paleo diet, these creamy dishes will satisfy their taste buds and bring hearty goodness to any feast.

Mashed Sweet Potatoes with Maple Ghee and Pecans

Recipe by Jennafer Ashley

Maple syrup, cinnamon and pecans elevate these buttery mashed sweet potatoes to the next level.

Tools

• Stocked pot
• Colander
• Mixing bowl
• Potato masher
• Casserole dish

Ingredients

• 2 lbs sweet potatoes, chopped into large chunks
• 3 T ghee
• 2 T maple syrup
• 1/4 t ground cinnamon
• 1/2 cup pecans, chopped and divided

Instructions

• Bring a large stock pot of water to a boil. Boil the sweet potatoes over medium heat until fork tender, about 20 minutes.

• Preheat the oven to 425°F. Drain the sweet potatoes and add to a large mixing bowl. Mash using a potato masher or fork.

• Stir in the ghee, maple syrup, cinnamon and half of the pecans.

• Pour into a large casserole dish and top with the remaining pecans. Bake for 10 minutes, and serve hot!

Roasted Garlic Mashed Turnips

Ingredients

• 1 head garlic
• 1 tbsp olive oil
• 3 lbs turnips, peeled and quartered
• 1/4 cup olive oil
• salt and crushed black pepper to taste

Preparation

1. Preheat oven to 350 degrees F.

2. Peel off outer layers of your head of garlic and slice the entire head in half lengthwise.

3. Place the garlic halves cut side up on top of a sheet of aluminum foil. Pour 1 tbsp olive oil across the cloves and completely wrap the foil around the garlic. Bake in the oven for 35-40 minutes––or until fragrant.

4. While the garlic is roasting, place quartered turnips into a pot and cover with water. Cover the pot and bring to a boil. Let turnips boil until fork tender, about 25 minutes.

5. Remove turnips from the pot with a slotted spoon and transfer to a food processor or blender. Add the roasted garlic and process until smooth. With the mash blending, pour in olive oil and season with salt and crushed black pepper to taste.

6. Serve hot and enjoy!

Garlic Mashed Parsnips

Ingredients

• 2 pounds Parsnips peeled and chunked
• 8 ounces Sharp White Cheddar Cheese shredded
• 1/2 cup Parmesan Cheese grated
• 3 tablespoons Butter
• 1/2 cup Heavy Cream
• 1/2 teaspoon Garlic Powder
• 1/4 teaspoon Salt
• Chives for garnish optional

Instructions

1. Start by peeling, washing and cutting parsnips into 1″ chunks

• Add parsnips to large pot of cold salted water and bring to a boil. 

• While parsnips are cooking, in a small saucepan, gently heat the cream, butter and garlic powder over low heat. 

• Boil parsnips for 15-20 minutes or until parsnips are fork tender. Drain and return parsnips to pot

• Add in cheddar cheese, parmesan cheese, butter/cream/garlic mixture and salt and using a potato masher, mash parsnips to personal preference.  You may also use an electric hand mixer for a smoother, creamier texture

• Garnish with chives (optional) and serve immediately

• Leftovers can be stored in an air-tight container in the refrigerator for 2 – 3 days

Bacon Thyme Mashed Cauliflower

Ingredients

• 2 lbs cauliflower florets
• 2 cloves garlic
• 6 slices bacon
• 2 tablespoons ghee or grass-fed butter
• 1 teaspoon chopped thyme

Instructions

1. Bring a large pot of water to boil and steam cauliflower florets and garlic cloves until tender.

• Meanwhile, cook 6 slices of bacon to desired crispness.

• Once cooked, remove bacon and pulse in a food processor or blender until small bits are created.

• Once cauliflower is cooked through add to a blender along with ghee or butter and process until smooth.

Loaded Holiday Parsnip Mash

Ingredients

• 2.5 lb parsnips, peeled and diced
• 1 medium white onion, sliced
• 3–4 pieces of bacon, cooked and diced
• 1/4 cup green onion, diced
• 1/3 cup coconut oil (or ghee) + 1 tbsp
• 1 tsp sea salt
• 1/2 tsp garlic powder
• 1/2 tsp dried thyme

Instructions

1. Add the parsnips to a medium pot and cover with water. Bring to a boil and reduce heat to a simmer for 20-25 minutes until parsnips are soft and tender.

2. Remove the parsnips from the heat, strain the water and allow them to cool.

3. In a medium pan, melt 1 tbsp of the cooking fat and add the diced onion and a pinch of salt. Stir until onions are soft and cooked. Remove from heat and set aside in a small serving bowl.

4. Once the parsnips are cooled, add them to a high speed blender or food processor along with the cooking fat, salt, garlic, and thyme. Blend until combined.

5. Serve the parsnip mash in a large serving both with onions, green onion, and diced bacon on the side for toppings. Salt to taste!

Mashed Rutabaga

Ingredients

• 4 lbs rutabaga, peeled
• 3 tablespoons grass-fed butter
• coarse ground sea salt, to taste
• fresh parsley (optional)

Instructions

1. Roughly chop the peeled rutabaga into large chunks.

• Transfer rutabaga to a 5-quart pot and fill with water until vegetables are covered.

• Cover pot with a lid and place the pot over medium-high heat. Bring to a boil.

• Reduce heat and simmer until a sharp knife can easily slide through the rutabaga (~1-2 hours)

• Drain all but 1/2-1 cup of cooking liquid in the sink and return pot to the stovetop.

• Add butter and season with sea salt.

• Using an immersion blender, or a potato masher by hand, mash the rutabaga until smooth. Taste to test for additional salt and serve with an optional garnish of minced fresh parsley.

Mashed Garlic Cauliflower

Ingredients

• 1 large head of cauliflower, cut into florets
• 1/4 cup almond milk
• 1 tbsp ghee
• 1 head of garlic
• Salt and pepper to taste
• fresh chives, chopped

Instructions

1. Preheat oven to 400 degrees F. Peel away the outer layers of the garlic bulb, then cut off the very top of the head of garlic to expose the individual garlic cloves. Place in aluminum foil and drizzle with olive oil, then seal the foil around the garlic. Bake for 25-30 minutes, until the cloves are soft. Allow garlic to cool, then squeeze the roasted garlic cloves out of the skin.

• Meanwhile, place a couple inches of water in a large pot. Once water is boiling, place steamer insert and then cauliflower florets into the pot and cover. Steam for 12-14 minutes, until completely tender. Drain and return cauliflower to pot.

• Add roasted garlic, milk, ghee, and salt to the cauliflower. Using an immersion blender or food processor, combine ingredients until smooth. Top with chives and freshly ground pepper.

Cinnamon Honey Mashed Carrots

Ingredients

• 1-1.5 lbs Carrots (chopped)
• ½ 1 tsp SeaSalt or Himalayan Pink Salt
• ¼ tsp Black Pepper
• ¼ tsp Cinnamon
• 2-3 tsp Raw Honey
• 2 Tbsp Grass-fed butter (can also use Coconut Oil)
• 1 tsp Lemon Juice

Directions

1. Steam carrots until extra soft.

• Mash with a fork or potato masher. Once mashed, I also like to use a handheld immersion blender to get the texture extra smooth.

• Add in all remaining ingredients and mix well.

Carrots and Rutabaga Mash

Ingredients

• 1 lb. carrots, peeled and chopped;
• 1 lb. rutabaga, peeled and chopped;
• 4 tbsp. ghee
• 1 tbsp. fresh parsley, minced;
• Sea salt and freshly ground black pepper to taste;

Instructions

1. Place the carrots and rutabaga in a large saucepan and cover with water.

• Bring to a boil and reduce to a simmer; then cover and let simmer for 20 minutes or until the vegetables are really soft.

• Drain the water.

• Mash the carrots and rutabaga with a potato masher; add the ghee and season to taste.

• Serve and sprinkle with fresh parsley on top.

Pesto Cauliflower Mash

Ingredients

• 1 large head of cauliflower, cut into florets
• 4 cups packed basil
• 4-5 cloves of garlic, minced
• 2 tbsp ghee (optional)
• 1 ½ tsp salt
• ½ tsp pepper

Instructions

1. Place a couple inches of water in a pot, and bring to a boil over high heat. Once the water is boiling, place a steamer insert into the pan and add the cauliflower florets. Cover the pan and allow it to steam until the cauliflower is soft and easily pierced with a fork.

• Drain the water out of the pot and add the cauliflower. Turn the stove back on to medium heat and allow any extra water to evaporate out of the pot. This is the key to a fluffy mash! Add the basil, garlic, ghee (if using) salt and pepper to the pot, and blend with an immersion blender until smooth. Adjust seasonings to taste. *Another option is to place the cauliflower in your food processor/blender and process/blend until smooth.

Mashed Butternut Squash

Ingredients

• 1/2 roasted butternut squash
• 2 tbsp coconut oil
• bone broth to cover (use vegetable broth for vegan)
• 3 cloves garlic
• 1 tsp garlic powder
• salt & pepper to taste

Instructions

1. Begin by roasting the butternut squash in a 375° oven for 45-70 minutes or until the squash is tender and you can poke a fork through the flesh. *Tip: Most recipes suggest cutting the squash in half and scooping out the seeds and membrane then brushing it with olive oil and placing it in the oven to roast it. To save time, I just put the whole squash in the oven for the same amount of time, then feel when the squash is soft when you squeeze it with an oven mitt to know when it’s done. Once it’s done, let it cool, then slice in half and scoop out the seeds and membrane. Either way will work for this recipe.

• Once the butternut squash has finished roasting, cut up half of the squash and put it in a small pot. Pour broth into the pot until it almost reaches the top of the butternut squash. Add chopped garlic. Turn heat to high until it almost starts to boil, then turn heat to medium-low.

• Once the squash is mushy enough to be able to puree, turn off the heat. Use a potato masher or a hand blender to puree. Once it is smooth, add the coconut oil, garlic powder, salt and pepper and mix with a spoon until the coconut oil is melted. Then mix again with the hand blender until smooth.

Mashed Plantains

Ingredients

• 4 plantains, (more brown than yellow)
• water
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/8 teaspoon ground ginger

Instructions

1. Cut the ends off the plantains then cut a shallow slice down the entire length of the outside of each plantain. Remove the peel and discard.

• Quarter each plantain and transfer to a 3 quart cast-iron pan. Fill with water and place over medium-high heat. Bring to a boil then reduce heat to medium and let simmer until plantains are soft (~15-20 minutes).

• Drain water (be careful of the steam).

• Mash plantains using a potato masher or the back of a large spoon or fork.

• Season with cinnamon, nutmeg & ginger. Stir to combine and serve as a side or the main course for your paleo breakfast.

Mashed Malanga, Taro, or Yuca

Recipe by Amanda Torres @ The Curious Coconut

Ingredients

• 1 lb malanga, taro, or yuca, peeled and coarsely chopped
• 3/4 – 1 cup beef or chicken bone broth OR about 1/4 to 1/2 cup broth and 1/2 cup coconut milk
• (optional, but recommended if not using coconut milk) 2 – 4 Tbsp fat of choice (olive oil, lard, ghee, butter, palm shortening)
• salt and black pepper to taste

Instructions

1. Begin by rinsing your root well under running water. Then, use a kitchen peeler to peel taro or malanga. Use a sharp knife to peel yuca. In all 3, look for any soft or discolored parts and cut those out.

• Chop into chunks about 2″ long and add to a pot filled with filtered water.

• Bring to a boil, then cover and reduce heat to a simmer.

• Cook for about 25 minutes or until very tender and easily pierced with a fork.

• If using yuca, remove the stringy, tough, fibrous center from each piece.

• Strain in a colander, then add to a large bowl.

• Mash with a potato masher. Add bone broth, coconut milk, and/or oil to desired consistency (may require more or less than what is suggested here – please just keep adding and mashing until the consistency looks good to you).

• If you like, use a hand mixer to whip your mashed starch.

• Serve immediately and enjoy!

1. You may also use any of these mashed starches as a topping for shepherd’s pie.

Watch this video – Healthier and Paleo-Friendly Mashed Potato Alternatives

Written by Cristiana Wilcoxon

Author Bio:

Cristiana Wilcoxon is a reformed vegetarian obsessed with delicious and nutritious food. She believes firmly that every dish is best served with bacon.

Kelsey Alea, is a certified nutritional therapist at PaleoHacks. She is the author of the Keto Slow Cooker Cookbook. The cookbook features 80 mouth-watering Keto slow cooker recipes for breakfast, lunch, dinner and dessert. It is a perfect cookbook for those who want to indulge, save time in the kitchen, and stay in ketosis.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook